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Mulberry vs. Plantain raw — In-Depth Nutrition Comparison

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What are the differences between mulberries and plantain raw?

  • Mulberries are higher in vitamin C, iron, and vitamin K, yet plantain raw is higher in vitamin A, vitamin B6, and potassium.
  • Plantain raw's daily need coverage for vitamin A is 22% more.
  • Mulberries have 13 times more calcium than plantain raw. While mulberries have 39mg of calcium, plantain raw has only 3mg.
  • The glycemic index of mulberries is lower.

We used Mulberries, raw and Plantains, raw types in this article.

Infographic

Mulberry vs Plantain raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +1200%
Contains more IronIron +208.3%
Contains more PhosphorusPhosphorus +11.8%
Contains more MagnesiumMagnesium +105.6%
Contains more PotassiumPotassium +157.2%
Contains more CopperCopper +35%
Contains more ZincZinc +16.7%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +150%
~equal in Manganese ~mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin CVitamin C +97.8%
Contains more Vitamin EVitamin E +521.4%
Contains more Vitamin B2Vitamin B2 +87%
Contains more Vitamin KVitamin K +1014.3%
Contains more Vitamin AVitamin A +5500%
Contains more Vitamin B1Vitamin B1 +79.3%
Contains more Vitamin B3Vitamin B3 +10.6%
Contains more Vitamin B6Vitamin B6 +498%
Contains more FolateFolate +266.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.5mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more WaterWater +34.3%
Contains more CarbsCarbs +225.4%
Contains more OtherOther +68.1%
~equal in Protein ~1.3g
~equal in Fats ~0.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -81.1%
Contains more Mono. FatMonounsaturated fat +28.1%
Contains more Poly. FatPolyunsaturated fat +200%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mulberry Plantain raw
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mulberry Plantain raw DV% diff.
Vitamin C 36.4mg 18.4mg 20%
Vitamin B6 0.05mg 0.299mg 19%
Iron 1.85mg 0.6mg 16%
Potassium 194mg 499mg 9%
Carbs 9.8g 31.89g 7%
Vitamin A 1µg 56µg 6%
Vitamin K 7.8µg 0.7µg 6%
Magnesium 18mg 37mg 5%
Vitamin B5 0.26mg 5%
Vitamin E 0.87mg 0.14mg 5%
Calories 43kcal 122kcal 4%
Folate 6µg 22µg 4%
Calcium 39mg 3mg 4%
Vitamin B2 0.101mg 0.054mg 4%
Selenium 0.6µg 1.5µg 2%
Vitamin B1 0.029mg 0.052mg 2%
Fiber 1.7g 2.3g 2%
Copper 0.06mg 0.081mg 2%
Saturated fat 0.027g 0.143g 1%
Phosphorus 38mg 34mg 1%
Polyunsaturated fat 0.207g 0.069g 1%
Protein 1.44g 1.3g 0%
Fats 0.39g 0.37g 0%
Net carbs 8.1g 29.59g N/A
Sugar 8.1g 15g N/A
Zinc 0.12mg 0.14mg 0%
Sodium 10mg 4mg 0%
Vitamin B3 0.62mg 0.686mg 0%
Choline 12.3mg 13.5mg 0%
Monounsaturated fat 0.041g 0.032g 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Plantain raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Mulberry
18%
Plantain raw
Minerals Daily Need Coverage Score
16%
Mulberry
15%
Plantain raw

Comparison summary

Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 6mg)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $0.4)
Which food is lower in Sugar?
Mulberry
Mulberry is lower in Sugar (difference - 6.9g)
Which food is lower in Saturated fat?
Mulberry
Mulberry is lower in Saturated fat (difference - 0.116g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/nutrients
  2. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.